Workouts Week of 06/13/2022-06/17/2022

Monday – 6/13/22:
“Body Shop”
On the 3:00 x 10 Rounds:
500 Meter Row Max Bodyweight Reps
Odd Rounds: Kipping Handstand Push-ups
Even Rounds: V-ups OR GHD Sit-ups (40″/37″)
Score: 10 sets of reps

Tuesday – 6/14/22:
Strength/skill:
Every 90s x5
5 Shoulder press @75% or AHAP*sets are across
“Helen”
3 Rounds: (15min cap) 
400m Run
21 Kettlebell Swings 53 / 35 lb
12 Pull-Ups
Score: Time

Wednesday – 6/15/22:
“Moneyball”
For time (25min cap) 
21-15-9:
Wallballs 
Box Jumps  
200 Meter Farmers Carry
21-15-9:
Wallballs
 Box Jumps  
200 Meter Farmers Carry  
21-15-9:
Wallballs
Box Jumps
Box: (24″/20″) NO REBOUNDING
Wallball: 20 / 14 lb to 10ft.
Dumbbells: 50 / 35 lb’s
Score: Time   

Thursday – 6/16/22:
“Thirty for Thirty”
AMRAP 30 minutes with a partner:
30 DB Snatches 50/35
30 DB Lunges
30 DB Push Press
30 Bike Calories

Starting at 0:00 and every 5 minutes after complete 10 synchro burpees. Partners may switch as desired, one works, one rests. DB held in the front rack during lunges, snatches are alternating, single dumbbell for movements.


Friday – 6/17/22: 
Strength:
Every 90s x5 
3 Thrusters (rack) *build to heavy set 
“Jumpin’ Jackie”
For Time: (20min cap)
1,000 Meter Row
50 Thrusters 
150 Double Unders
50 Thrusters
 1,000 Meter Row 
Barbell Weight: 45 / 35 lb 
Score: Time 

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